Areas Archives: Western Cape

Cape Trail Clinic 2017

Enjoy two days of trail running insights and fun with the TRAIL magazine team and collaborators! Hear eight speakers who will take your training to a new level at the third annual Cape Trail Clinic, brought to you by Brooks Running and RUN Specialist Store.

Location Die Stal, University of Stellenbosch.

Pricing

Book and pay in one payment before midnight 15 October for the R2,400 rate.

Book before midnight 31 October for R2,500, and you’ll still go into the draw to win a pair of Brooks Cascadia 12 shoes worth R2,399.

Bring one (or two) friends and save even more on the reduced rate.

R2,400).

See you on Saturday 11 and Sunday 12 November 2017!

Win Brooks shoes and Addo Elephant Trail Run entry

When you book by cutoff, you’ll go into a draw to win one pair of Brooks Cascadia 12trail shoes worth R2,399!

7:10am Brief Brooks video and brand intro with Brad Player of Brooks Running. Brooks trail shoe demo and fitting with Grant Bryant of RUN Specialist Store. (50min. Shoes will be available for fitting and purchase on both days.)

10:55am Ultrarunner and coach Nic De Beer shares how he trains for races, including his wins at the 76km Addo Elephant Trail Run (2015 and 2016). He includes his race slideshow plus techniques for our uphill/downhill running session in next session. (30min)

11:25am Get outside. Do warm-up drills, then run/walk/talk for technique tips with Nic and team, with tried-and-tested techniques. Emphasis on technique, not distance or time run. (90min)

10:45am TRAIL columnist Kevin Light talks about his 2016 Marathon des Sables, with a focus on motivation and kit lessons, and how you can apply that to your running. (60min. Due to Kevin’s 2017 travel schedule, this slot still has to be confirmed.)

11:45am Short break. (5min)

11:50am Nutritionist Jessica Kotlowitz speaks on how to optimise your nutrition with wholefood eating, and introduce you to lesser-known foods that pack a wholesome punch. (60min)

Learn fast from top trail runners and lifestyle experts, and take your running, technique, fitness, strength, and health to new levels.

Receive great products from world-class brands like Brooks and Trailnuggets.

Mark Collins (Team Sanlam Painted Wolf captain and Otter Trail Run co-founder) will share his kit tips and tweaks. Coach Mauritz Janse van Rensburg (winner of the Odyssey stage trail run and other races) will lead the practical running sessions. Biokineticist Walter Lutsch (George-based) will develop your strength through practical daily drills. Nutritionist Melody Fourie (Doctors Across Borders) will speak on maximising your nutrition. Mind coach Kevin Light (finisher of the toughest Marathon des Sables to date in 2016 and ran the New York City Marathon 2014 barefoot) will talk about mental strength. TRAIL magazine founder Deon Braun (winner of the Himalayan 100 Mile Stage Race 2011 and Otter African Trail Run veteran category winner 2015) is your host, and will talk about how to combine all the good stuff above in practical ways.

One Knysna Trail Clinic attendeewill win a pair of Brooks Cascadia 12 trail shoes worth R2,399 (or another Brooks shoe model available in South Africa, to the same value*).

Brooks Cascadia 12 men’s (left) and women’s trail shoes

Cascadia 12. Brooks’ most versatile and beloved trail shoe is now even better. Brooks refined the stability system to be more flexible, allowing you to feel more agile on the trail without sacrificing the cushioning and protection you’ve come to love from the Cascadia. See Men | Women models.

Speakers

Among others, hear life-changing insights from:

Team Sanlam Painted Wolf captain Mark Collins is one of SA’s most experienced trail running and adventure racing athletes. He will talk about the importance of gear selection, proper gear usage, and highlight with personal examples how easy it is to get into serious trouble when exposed to the force of nature.

George-based coach Mauritz Jansen van Rensburg is a competitive runner, and the founder and coach of Soul Running. ‘Coach Mo’ will help athletes in his presentation to plan and build their training programme. Important aspects of running that are often overlooked and considered as basics might be the game changers you need to improve on your performance. As a veteran runner and winner of trail stage events, Mo will also touch on the importance of training smart, not hard. Trail highlights from coach Mo’s career include wins of the Cape Odyssey, multiple Dryland traverse titles, and current Tankwa Trail champion.

Biokineticist Walter Lutsch (strength session to safeguard against injury, and run stronger). Walter grew up from a pre-school age in the early 80’s with a love for running and nature; trying to keep up to his parents and their friends, with their myriad stories, on their summer holiday morning 6km run at Herold’s Bay. Fast forward a few decades and his love for running is still deeply ingrained into his rhythm of life. Biokinetics was his field of study at the turn of the millennium and ever since then he’s performed various roles around human movement rehabilitation, correction, development and improvement. From a private biokinetics practice, to the University of Johannesburg Sport department- Performance Excellence unit (heading up the Unit for Sport Science); to Sport Conditioning Coach at Hoërskool Outeniqua for the past seven years. From the track, to the judo mat, to the rugby field, to the bicycle, to CrossFit, to the swimming pool and lately leaning more towards endurance sport. Walter represented his country internationally and achieved accolades in various sports down the years, even with a broken back (injured in 1990). It is no surprise that he is a staunch advocate for quality movement patterns with a fit for life perspective. Be sure to tap into his insight, deepen your approach, and be ready to receive valuable tools and building blocks en-route to a better trail running experience. He agrees with Charles Darwin that “It is not the strongest of the species that survive, nor the most intelligent, but the ones most responsive to change.”

Melody Fourie is an AADP Board Certified Holistic Health Practitioner, Transformational Nutritionist, Cell-Wellbeing Optimize Provider, Educator and Speaker practicing Whole-Foods Nutrition to people around the globe.
Like many alternative healers, her road to understanding the power of nutrition began with a personal illness. In her determination to understand the mechanisms that lead to chronic disease, Mel joined the International Quantum University of Integrative Medicine and has a Bachelors degree in Holistic Health Science, a Bachelor of Science in Holistic Nutrition and a Bachelor of Science in Botanical Medicine. She later continued her studies to incorporate a Master of Natural Medicine, a Doctorate in Alternative Medicine and is now working towards her PhD in Natural Medicine. During her studies she began diligently researching the powers of nutrition and believes each person has the unique capability to heal, thrive and find levels of vitality never thought possible. Mel’s talk will share insights into how poor nutrition and sports supplements could be harming your body, facilitating an understanding of how and why the body reacts as it does, and to discern the aptitude that we have to unlock our healing potential using the keys that nutrition can provide.
Although her work and mission very much defines her life, she has a few other loves. When she’s not focused on consultations and talks, you can find her barefoot in the bush attending rural clinics with the Doctors Across Borders team or behind her camera photographing the very best of Africa’s wildlife…

TRAIL magazine founder Deon Braun (your host, with a keen interest in nutrition, wellness, longevity, slow food, permaculture home food production, and thriving through every stage of life. He won the 2011 Himalayan 100 Mile Stage Race, as well as being on the podium at Otter African Trail Run in his age category several times. He won the 2015 veteran category).

Learn from the experts during a 90 minute run (split into groups to cater for all abilities).
Your day of fun and learning will end at 5pm, when a pair of Brooks Cascadia 12 shoes worth R2,399 (or your choice of Brooks shoes to the same value*) will be won by one lucky attendee. A light lunch and refreshments during the day are included in the price.
For those keen to do a night run, we’ll do an optional session in the plantations around Simola, starting at 5:30pm.

*Balance between this value and a lower value shoe is not redeemable in cash.

Quick info

Date: Thursday 13 July 2017

Duration: 9am to 5pm (with a short lunch break)

Cost: R1,200 before 12pm (midday) on 6 July 2017, thereafter R1,300. Save with the Two Seats booking when you bring a friend along.

Bring: Trail shoes, trail apparel, track suit, fleece jacket, comfortable social clothing, toiletries, towel. There are shower facilities below the lecture room. A wind or rain jacket and cap/beanie is recommended as it could well be cold, windy, or rainy.

9:30am. Coach Mo and Walter Lutsch guide you to simplify and focus your training rhythm. Their aim: to improve the way you look at your preparation and planning, and make the most of your training time (40min).

10:10am. Short tea break (20min).

10:30am. Indoor strength session with Walter Lutsch and Coach Mo, including a Q&A session in the closing 10 minutes (60min).

11:30am. Lunch snack at Simola (40min).

12:10pm. Warm-up drills with Walter Lutsch, then outdoors into the Simola plantations for a Coach Mo session of 90 minutes, including technique training in power hiking, climbing, and downhill running tips (90min).

1:40pm. Return to Simola, towel down, shower, and a change of clothing (20min).

2pm Mark Collins on the small things that make a big difference. Gear, navigation, safety, race tips (40min).

2:40pm. Short break (5min).

2:45pm. Melody Fourie on nutrition, including Q&A (40min).

3:05pm. Kevin Light on his lessons learned at the 2016 Marathondes Sables in the Sahara (60min).

4:05pm. Short break (5min).

4:10pm. Deon Braun shares his time-proven methods to prepare for events, increase mileage, and improve nutrition, with open floor for questions. (30min).

5:20pm. Prepare for 5:30pm night run (optional bonus). Rainjacket, fleece, beanie, backpack, and headlamp with spare batteries are all compulsory.

FAQ

Q: How much practical running we will be doing and how technical will it be? Will it be OK if we use our road running shoes?

A: You won’t run too far. Count on 7km max – at a pace that you can manage, with regular stop-starts to stretch, discuss the training being done, and to regroup. Road shoes will be adequate in most sections, even if it rains.

The group at Gauteng Trail Clinic 2015 created a powerful buzz of energy and enthusiasm. Photo Heloise Hunter Marshall

Interested in Knysna Trail Clinic, but not sure you’ll make the 2017 edition? Sign up onto our Clinic newsletter list via our secure SurveyMonkey questionnaire. Answer a few questions and add yourself to the Gauteng, Knysna, or Cape Town list.

No matter what your skill or fitness level, this is an ideal opportunity to learn valuable lifestyle and training tweaks, which might save you days, weeks or months of trial and error or injuries. You will gain from it whether you’re a newcomer to the offroad lifestyle from the road, or have been running trails for several years, but feel you have reached a plateau.

Contact us

Online We’ll let you know as the trail clinic itinerary grows, including more experts, activities, lessons, topics, and the venue. Be sure to follow TRAIL mag’s social media persona TRAILza on Twitter and Facebook to keep up to date.

This event is covered by a 100% money back guarantee should you attend and not be completely satisfied with the quality of the course.

Fun, new friendships, and life-changing insights. That’s what it’s all about!

It’s Cape Trail Clinic time, baby!

Do you want to run faster, with more confidence, and fewer or no injuries? You can attain this ideal state by attending the second Cape Trail Clinic 2016, a dynamic two-day trail running clinic on 5/6 November 2016, hosted by TRAIL magazine with leading running shoe brand Brooks Running and top Cape Town specialist running retailer RUN Specialist Store.

Why do a Trail Clinic?

No matter what your skill or fitness level, this is an ideal opportunity to learn valuable lifestyle and training tweaks, which might save you days, weeks or months of trial and error or injuries. You will gain from it whether you’re a newcomer to the offroad lifestyle from the road, or have been running trails for several years, but feel you have reached a plateau.

You’ll learn everything you need to dive deeper into trail running, including what gear you might need (or not), tips to maximise your training, the latest nutrition findings, preventing injuries, the technique tweaks that will help you run faster and further than ever, and the best books to read on the subject.

Format: you’ll enjoy both studio theory lessons as well as outdoor runs (depending on the venue, you’ll cover approx 6km on Saturday and the same on Sunday, at a group pace). If you haven’t run 6km before, don’t worry. It will be broken up by frequent stops, so it won’t feel that far at all. The focus is on quality and good form, not quantity. We’ll split into two groups if necessary, to allow faster runners to go ahead, and then regroup.

Start: 7am both days (arrive from 6:45am to register on day 1).

Venue: Coetzenburg, Stellenbosch.

Finish times: 3pm on Saturday, approx 1:20pm on Sunday.

Speakers

photo: Tobias Ginsberg/AfricanX

Nic De Beer

To be experienced in something, you often have to succeed and fail in something, you have to make some mistakes and learn from them. With almost 20 years of running experience, Nic understands what is takes to be the best runner that you can be and want to be. Nic is an all-rounder and passionate about both the road and the trail.

He has completed over 200 marathons and ultra marathons, but strangely only two 10km races – he clearly loves the longer stuff. Nic completed his 16th Comrades Marathon in 2016 (6:25) and was selected to represent South Africa at the World Ultra Trail Championships in Portugal on 29 October 2016.

He loves to share his knowledge and has coached numerous athletes to personal bests, from 10km to Comrades to PUFfeR. Even though Nic says he is the worst dancer in the world, he believes that you need to dance with the trail to be a good technical trail runner. Put on those dancing shoes!

Devon Coetzee

Exercise physiologist

Devon is a biokineticist based at Beyond Performance Multidisciplinary Sports Injury Centre. His focus is on the strengthening and coaching of runners, as well as rehabilitation of injured athletes. Devon is also currently studying his PhD on running injury, running biomechanics and running footwear.

Devon’s class was one of the most challenging at the first Cape Clinic in January 2016.

He’ll show you how to do the best run-specific strength exercises to improve performance and reduce risk of injury. This will include warm-up drills and dynamic stretching.

So kids, brace yourself for a power session that covers all aspects of conditioning!

Sean Tait

Sports scientist and coach

Sean is a sports scientist, coach, Off the Mark founder and owner, and regular TRAIL magazine columnist. He’s not downplaying his talents when he says Off the Mark’s aim is to train athletes to run correctly. The idea to coach athletes to do something so general, yet so largely neglected in training programmes across all sporting fraternities, came about when Sean attended an XLR8 course. This taught him what made some athletes so fast. XLR8 is a New Zealand-based course designed for coaches and athletes, to train them to move more efficiently across all sporting codes.

Sean has completed numerous half marathons and a full marathon, and has a sub 40 minute 10km. He has a passion to compete in running, cycling, and triathlon. At the clinic, Sean will teach on training programmes and technique, in both the classroom and the track.

Chris Allan

Physiotherapist

Chris will share his knowledge to help you with injury prevention and recovery. He has a Masters degree in sports physiotherapy, doing research on patellofemoral (knee and thigh) pain in runners.

This is where it gets good. Although Chris treats all sports injuries, he has a special interest in trail running and mountain biking!

He treats the likes of Ryan Sandes, Kane Reilly, and Linda Doke. Chris works from Velocity Sports Lab in Hout Bay.

He’s an avid trail runner (he’s run four PUFfeRs, the Skyrun, eight Hout Bay trail runs, and in 2014 was part of the team that ran the Table Mountain Trail Challenge course seven times in seven days to raise money for Miles for Smiles.) Be prepared to be blown away!

Deon Braun

Life hacker, agent of change

TRAIL magazine’s founder is not one to follow the crowd. Outspoken in his views, he will demonstrate how you can achieve optimal nutrition to fuel your efforts and energy in daily life, and on the trail, with simple, cost-effective changes you can implement immediately.

He’ll reference several of the best nutrition-focused and fitness lifestyle books and online resources available to give you a broad overview of where nutrition is, and where he believes it’s headed. Get a headstart on the next wave of nutrition. He is confident that you will leave with a changed perspective on health, wellness, and what you eat.

Heloise Hunter

TRAIL magazine assistant editor

On her Twitter profile, Heloise describes herself as a book reader, tree climber, trail runner, and feminist. She also knows a lot about hydration systems, due to being a keen hiker acutely aware of staying hydrated on her hikes in the Drakensberg.

She also bakes up a storm, and is the ideal speaker to talk about creating practical, delicious portable snacks for your next trail adventure.

10:55am Nic De Beer shares how he trains for races, including his win at the 76km Addo 2015. He includes his race slideshow plus techniques for our uphill/downhill running session in next session. (30min)

11:25am Get outside. Do warm-up drills, then run/walk/talk for technique tips with Nic and team, with tried-and-tested techniques. Emphasis on technique, not distance or time run. (90min)

Save on Brooks trail shoes

If you win the shoe in the draw at the end, you’ll be refunded for your prize, or you can choose to keep both.

Here’s a bit on the Cascadia 11 (it features on page 78 in TRAIL 20):
Like an SUV for your feet, the Cascadia 11 delivers a cushioned, balanced ride when you go offroad. Trail-specific technologies add a layer of protection to your run. The BioMoGo DNA midsole provides adaptive cushioning, providing great comfort that goes the distance. The 4-Point Pivot Posts give you ultimate control. It acts like a personalised suspension system on tricky terrain. Your foot will roll better from heel-to-toe, thanks to the full-length Segmented Crash Pad which allows smooth transitions. Forefoot Ballistic Rock Shield adds extra protection from trail hazards for your most important appendage: your foot. The Cascadia 11 is there for you even in inclement weather: the sole is designed for improved traction on wet surfaces. After splashing through a puddle, the moisture-management mesh upper will get your feet dry.

Who will benefit?

Anyone who wants to improve their trail running – from newbies who can walk or run 10km and are looking to move onto 20km runs, to intermediates who are handling 15km runs and are wanting to make the jump to technical and tough 20km+ runs – and beyond.

Contact us

Online We’ll let you know as the trail clinic itinerary grows, including more experts, activities, lessons, topics, and the venue. Be sure to follow TRAIL mag’s social media persona TRAILza on Twitter and Facebook to keep up to date.

Tuesday 7 July 2015

Salomon Featherbed Trail Run 2015

Secure your passage to the most atmospheric Trail Run experience on the calendar by entering the Salomon Featherbed Trail Run.

The Featherbed Trail Run has once again attracted athletes from across the country and has grown from one to three race slots since its inception in 2008.

Enter online now and stand a chance to win two nights stay for two people at Kuzuko Lodge – Place of Glory.

The event’s two routes offer a unique opportunity to run across the western Head of Knysna and is the best combination of challenge and spectacular scenery,” said race director Mark Collins of Knysna-based event organising company Magnetic South.

Online entries have closed but there are Featherbed entries, Spectator boat tickets as well as Trails in Motion tickets on sale over the weekend at Earth Scout, Knysna Waterfront.

Fri – Mon, 10am – 4pm. If there are any entries left, you can still buy tickets/entries on the day at race registration.

Venue

All races start at the Featherbed Ferry Terminus in Knysna at the Cruise Café with the ferry trip across the lagoon.

Start

Due to high demand a third daytime departure has been scheduled and you now have the choice of entering the Morning Run, ferry departing at 07:30, the Midday Run ferry departing at 11:30 or the Late Afternoon Run, ferry departing at 15:30.

Distances

Each of the three races can be run as either an 11km Seahorse Run or a 15km Coelacanth Run.

Course description

Coelacanth Route – 14.4km with a 442M elevation gain.

Seahorse route – 11.4km with a 282M elevation gain.

Entries

Entries are limited to 450 runners for the Morning Run , 450 runners for the Midday Run and 450 runners for the Afternoon Run!

Fees per runner

Coelacanth R390.00 (Late entries on the day at Race Registration – if available – R400.00)

Seahorse R390.00 (Late entries on the day @ Race Registration – if available – R400.00)

Fee includes

An atmospheric ferry trip across the Featherbed Nature Reserve.

Unimog Trip to the top of Featherbed Peninsula (for Seahorse Athletes)

Permits and Entry Fees to Featherbed Private Nature Reserve.

Breakfast or Lunch for the respective race you entered.

Please note: no refund on entries, although substitutions are allowed.

You enter one of the above disciplines and compete as an individual. All races start with athletes taking a ferry trip across the lagoon. On arrival at Featherbed Nature Reserve, the Coelacanth athletes will start their race from the Jetty, while the Seahorse Athletes ride by 4 x 4 Unimog Truck & Trailer (almost) to the top of the Western Head where their race starts from.

Book a Spectator Package for only R250 per person! Our spectators will be spoiled and treated with a luxurious cruise on The Heads Explorer Catamaran Yacht.

Venue

The farm is situated 16km outside Prince Albert, on the R407. They are 420km from Cape Town, so it takes about four hours to get there. The late start at 9am allows time to commute.

Start

9am

Distances

16km or 7km

Cut-off time

A cut-off of 1 hour is in effect for the 16km race at the 6.5km mark

Course descriptions

The 7km is anything but flat!

7km: Fairly flat and fast, and not technical. 40% jeep track, 60% singletrack. The highlight of this route is the singletrack that snakes through dense acacia trees, all along the shady mountainside. Total ascent: 170 metres.

How’s that for a 16km course profile Earthling?!

16km: This route starts out as the first 6.5km of the shorter route, where it then makes a beautiful 10km loop into the mountainside. Fairly technical, 90% singletrack, with a difficulty rating of 3.5 / 5. Its stunning views will not disappoint. Total ascent: 580 metres.

Times

Competitions

Latest issue

The new issue of TRAIL magazine (issue 14) will be on sale at R30 (50% off shelf price), but only at the Expo. Plus you get a free gift from Nativa. (First 120 purchasers only.)

Back issues

The hugs and high fives are free, and the Go Multi back issues are only R10 each!

Get all TRAIL and Go Multi back issues at these crazy prices:

2 for R20

5 for R50 (plus a free high five)

Subscriptions: two special offers

Six issue TRAIL subscriptions will be sold at R195 along with several gifts exclusive to the Expo.

First, if you never want to tie your shoelaces ever again, get the same six issue subscription with a pair of Xtenex laces worth R150 for just R300, saving you R45 and the schlepp of two separate purchases. They really are an amazing invention!

Xtenex is a worldwide patented elastic lace technology that allows adjustable custom tension between shoe eyelets. These laces benefit metatarsal support by stopping the lace from creeping forward and loosening the forward bend of the shoe. Xtenex will allow the foot to swell naturally without any restrictions, keeping you comfortable all day long. Choose from navy, black, or white Xtenex X300 75cm laces, the most popular model.

Second, there are 10 bottles of Nikwax Footwear Cleaning Gel worth R45 each to be won by subscribers each day of the expo! If you subscribe, or want to buy a TRAIL subscription at the expo, drop by, tell us you saw this promotion, and you will get a bottle if you’re in the first 10 subscribers each day.

Oh, and third: when you visit the TRAIL stand, you could get one of 1,000 Nikwax samples distributed at Old Mutual Two Oceans Marathon Expo 2015.

Product samples

TechWash

This is the number one easy to use, safe, high performance cleaner for wet weather clothing and equipment. It cleans your technical gear, reviving breathability and water repellency.

BaseFresh

A conditioner for all technical underwear and wicking clothing worn next to the skin. It effectively deodorises, inhibits the build up of body odours, accelerates drying, and improves cooling efficiency of all baselayers.

Subscriber prizes (10 a day)

Footwear Cleaning Gel

This is the safe cleaner for all waterproof outdoor and sports footwear. It cleans safely, revitalises breathability and water repellency. Winners will be chosen randomly by our team, either at the point of signing up for a TRAIL subscription or if you’re a subscriber and drop in to say hi, mentioning this promo of course.

The Sabrina Love Ocean Challenge takes place every year at the end of December. Now into its eleventh year this iconic charity based event has exploded onto the Garden Route sports calendar with such popularity it has become an integral part of the Plett festive season tradition, and you just have to do it.

With close to 4000 participants taking part last year in nine different activities this event has not only become a major fundraiser for a most worthy cause but it has become a regular meeting place for like-minded folk who want to give back over the Christmas Festive season.

The town of Plett becomes draped in pink as athletes of all ages, shapes and sizes participate in 12 events – all in aid of raising funds for the Sabrina Love Foundation and the many special needs children that the Foundation cares for. There is something for everyone at the Sabrina Love Ocean challenge, from the ultra-fit to those looking for a gentle walk along the beach.

Day 2 of Sabrina Love Ocean Challenge

Tuesday 30 December: Kurland Polo Estate where competitors take part in a staged multi-discipline event or enter the events separately. These include a dam swim, mountain bike race, trail runs and a Kids of Steel event.

10 km Trail Run
(Race Start: 7.00 am)

Staged Trail Duo
(25 km MTB, 10 km Trail Run) (Race Start: 7.00am)

6 km Trail Run
(Race Start: 7.30 am)

25 km MTB
(Race Start: 8.30 am)

900 m Swim
(Race Start: 10.30 am)

Kids of Steel – Swim & Run
(Race Start: 11.30 am) (age 6-12)

The event is organised by the Magnetic South Events Team and sponsored by Discovery and The Stonehage Group.

Previous years have welcomed top international sport stars, holidaymakers and local athletes in the multidisciplinary competition and we are sure to see many more people this year competing at the events to be held at Central Beach, Plettenberg Bay and Kurland, The Crags. Since its inception the Sabrina Love Ocean Challenge has enjoyed a phenomenal increase in support each year with last year boasting 3900 participants, a record turnout!